Sauerkraut is one of the most nutritious, delicious, and beneficial foods you could feed your body. Primarily constituted from cabbage, Sauerkraut can be made from a variety of plants including nettles, carrots, ginger, garlic, fennel, turmeric, celery, radish, burdock, hot peppers, or whatever beneficial herbs and vegetables your creative mind desires. The probiotics in Cabbage (including Lactobacillus) are preserved and propagated in a natural fermentation process. Good bacteria in the bowel fight Candida Yeast, while producing B vitamins, necessary for coping with the daily stresses of life.
If you have a glass jar, a knife, salt, cabbage, vegetables/herbs and a dark cupboard, you are ready to begin!
1. Wash your hands with warm water and vinegar.
2. Cut, slice or shred your vegetables and herbs into tiny pieces. The list above is my typical concoction.
3. Place them into a large jar
4. Add a couple of tablespoons of sea salt (add more to your desired taste – note: some people prefer to use whey instead)
5. Mash the vegetables and salt down until water seeps from the cabbage (a meat tenderizer or a flat long wooden rod helps in this process)
6. Place the kraut in a dark cupboard with a lid or cloth on top. (do not seal the lid – The bacteria need to breathe!)
7. Repeat step 5-6 every day for a minimum of 1 week up to a max of 8 weeks. If you find mold, pick it off. It’s no big deal.
8. After a week, you can sample your kraut. When desired taste is assumed, seal the jar and place in refrigerator for months (it won’t last that long – yum!!)
9. Eat 2 forkfuls every day for maximum health! Tastes great in salads, sausages, top of soups, and straight out of the jar.
Thanks to Summer Bock of OlyKraut for the inspiration! If you don’t have the time to make your own, consider purchasing an OlyKraut CSA at Olympia Farmer’s Market or http://olykraut.com/
Good Health to You and Yours,